* Stretching exercises are not included in this list!

Bodyweight Butt Exercises / Workouts Without Weights And Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Calves
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
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Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Adductors, Abductors, Lower Back, Rectus Abdominis, Quadriceps, Hamstrings
required:Nothing
optional:Barbell, Kettlebell, Backpack, Fitness Mat, Dumbbell
level:Normal
type:Strength
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Rectus Abdominis, Glutes
auxiliary muscles:Lower Back, Hamstrings, Adductors, Abductors, Trapezius
required:Nothing
optional:Weight Cuffs, Bench, Exercise Ball, Seat
level:Normal
type:Strength, Cardio
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Sliding Leg Curl

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Abductors, Calves
required:Towel
level:Hard
type:Strength
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Hip Abduction, Standing

HumanmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Dumbbell, Seat, Resistance Band, Weight Cuffs
level:Easy
type:Strength
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Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
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Static Runner

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Adductors, Abductors
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
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Wall Glute Bridge, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings, Lower Back, Rectus Abdominis
required:Nothing
optional:Fitness Mat, Towel
level:Normal
type:Strength
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Scorpion Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major, Obliques, Glutes
auxiliary muscles:Triceps, Serratus Anterior, Latissimus Dorsi, Lower Back, Deltoids, Rectus Abdominis
required:Nothing
level:Hard
type:Strength
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